There is a large variety of good upper back exercises. You're only going to get the best back exercises here on this page. I never bother with very many isolation exercises because the majority of the population will never need isolation exercises!

Upper Back Exercises

In no particular order... Rows Chin Ups/Pull Ups Deadlifts The links above are quick links to the exercises further down this page.

Rows

Rows are the best overall back exercise because they build both back thickness and back width. The other upper back exercises do not build both aspects of the back as completely as the row.


There are several different versions of the row. You have so many options to choose from, and you should switch between different versions of the row throughout the year.


Getting stronger on different versions of the row will make you stronger when you go back to a previous rowing exercise. You won't lose any strength at all when switching between rowing variations.


How many different types of rows are there?

• Bent Over Rows
• Pendlay Rows
• Cable Rows
• T Bar Rows
• Machine Rows

I recommend that you always choose free weights over machines for building muscle and strength.


You can also switch between barbells and dumbbells for completely different rowing exercises. For example, the 1 arm dumbbell row is completely different from the barbell row.


You can also use different handles, different bars, and different machines to give you a completely different feel.


Let's look at some videos of variations of the row...

Chin Ups/Pull Ups

Chin Ups and Pull Ups are some of the best upper back exercises you will ever do for building width in the upper back. Chin ups and pull ups can be tough for beginners, but try jumping up to the bar and slowly lowering yourself. After a few months, you'll be performing several reps on your own!




There are also many variaitons of pull ups and chin ups. Palms facing towards you, palms facing away from you, parallel grip, inverted chin ups, rack chin ups, clap chin ups, 1-arm chins, and more. I do not recommend behind the back pull ups - there's just no reason to do them.

Deadlifts

Last but definitely not least are deadlifts and all variations. Deadlifts build thickness in the entire back region including the trapezius muscle that surrounds your neck and goes down your middle back.


Deadlifts are right up there with Squats as the King of all exercises! I always recommend you have at least one variation of the deadlift in your weight lifting program - this includes deadlift variations for your hamstrings.


Let's look at some deadlift videos and a few variations...




Several different deadlift variations can be performed. You can use a barbell, dumbbells, a trap bar, different grips, a power rack set at different heights, and more. Deadlifts are very demanding, but definitely fun!


Deadlifts are another one of those weight lifting exercises that requires you practice and learn proper form. If you want to learn how to perform all of these upper back exercises properly, see Starting Strength.

Weightlifting Exercises by Major Muscle Group
		Lower Body Muscle Groups Quad Exercises Hamstring Exercises Calf Exercises Upper Body Muscle Groups Chest Exercises Back Exercises Shoulder Exercises Tricep Exercises Bicep Exercises Forearm Exercises Trap Exercises Ab Exercises

Other Weight Lifting Exercises

	Best Butt Exercises You can find the best exercises for working the all important glutes here. Are you including the right exercises to get a great butt?
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	Knee Strengthening Exercises Knee pain is a very common problem. You can fix knee pain by doing the right knee exercises. Learn more about the best knee exercises here.

Go back to Weightlifting Exercises from Upper Back Exercises